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Do You Need a Physio in Newry?

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The Physio Group, located at 37 Kilmorey Street in Newry, is a physiotherapy and sports injury clinic that first opened its doors in 2005. And now operates out of three clinics; BelfastNewry and Newcastle

“The Newry Clinic for Physiotherapy and Sports Injuries” was the Clinic’s initial name. Soon after this, it immediately rose to prominence as one of the area’s premier musculoskeletal private clinics. Then, a second clinic was opened in the heart of Belfast City Centre (Alexander House, 17 Ormeau Avenue, Belfast, BT2 8HD) to service current Newry customers studying or working in Belfast City Centre. However, because it is easily accessible to local office employees, it has swiftly established itself in Belfast. Since then, a third clinic has opened in Newcastle (1 Shimna Road, Newcastle, Co. Down, BT33 0AS). This purpose-built Clinic is conveniently accessible to clients from the surrounding region. 

Who is behind The Physio Group?

Frank Quinn and Kieran Murray, both very accomplished Chartered Physiotherapists, are the two partners behind The Physio Group. They’ve worked in the English Premier League (Sunderland AFC), Rugby League ( Gateshead Thunder) and men’s and women’s inter-county Gaelic football with Down and Antrim GAA, as well as ladies’ MMA fighter Leah McCourt.

Do You Need a Physio in Newry?

‘BEST MUSCULOSKELETAL EXPERIENCE AVAILABLE’

The Clinic’s mission is to set the standard by constantly providing the most excellent musculoskeletal experience possible.

Continued Professional Development is a priority for our Musculoskeletal Physiotherapy Specialists. This guarantees that our clients receive the best possible therapy, given in a professional and timely way.

The Physio Group is more than just a sports injury and physiotherapy clinic. As well as Sciatica, Frozen Shoulder, Tennis Elbow, Whiplash, and Low Back Pain treatments are available. Therefore, any muscle, joint, ligament, or nerve damage can be treated at the Clinic. MANIPULATIONMASSAGEACUPUNCTURE, or PILATES are some of the techniques used. For a complete list and description of the treatments we offer, visit our SERVICES section. Occupational health services, such as workplace and ergonomic examinations, are also available at the Clinic.

Looking for a Newry physio? We can help.

The Physio Group – Newry was the first clinic in our practice that opened in 2005 and is now one of the leading Physiotherapy clinics in the city. Located on 37 Kilmorey Street, just off the Dublin Rd.

physio newry, sports massage newry, physiotherapy, newry physio 37 Kilmorey Street, Newry, BT34 2DF

physio newry, sports massage newry, physiotherapy, newry physio +44(0)28 302 69733

physio newry, sports massage newry, physiotherapy, newry physio newry@thephysio-group.com

Do you need a Belfast Physio?

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The Physio Group, located at 37 Kilmorey Street in Newry, is a physiotherapy and sports injury clinic that first opened its doors in 2005. And now operates out of three clinics; BelfastNewry and Newcastle

“The Newry Clinic for Physiotherapy and Sports Injuries” was the Clinic’s initial name. Soon after this, it immediately rose to prominence as one of the area’s premier musculoskeletal private clinics. Then, a second clinic was opened in the heart of Belfast City Centre (Alexander House, 17 Ormeau Avenue, Belfast, BT2 8HD) to service current Newry customers studying or working in Belfast City Centre. However, because it is easily accessible to local office employees, it has swiftly established itself in Belfast. Since then, a third clinic has opened in Newcastle (1 Shimna Road, Newcastle, Co. Down, BT33 0AS). This purpose-built Clinic is conveniently accessible to clients from the surrounding region. 

Who is behind The Physio Group?

Frank Quinn and Kieran Murray, both very accomplished Chartered Physiotherapists, are the two partners behind The Physio Group. They’ve worked in the English Premier League (Sunderland AFC), Rugby League ( Gateshead Thunder) and men’s and women’s inter-county Gaelic football with Down and Antrim GAA, as well as ladies’ MMA fighter Leah McCourt.

‘BEST MUSCULOSKELETAL EXPERIENCE AVAILABLE’

The Clinic’s mission is to set the standard by constantly providing the most excellent musculoskeletal experience possible.

Continued Professional Development is a priority for our Musculoskeletal Physiotherapy Specialists. This guarantees that our clients receive the best possible therapy, given in a professional and timely way.

The Physio Group is more than just a sports injury and physiotherapy clinic. As well as Sciatica, Frozen Shoulder, Tennis Elbow, Whiplash, and Low Back Pain treatments are available. Therefore, any muscle, joint, ligament, or nerve damage can be treated at the Clinic. MANIPULATIONMASSAGEACUPUNCTURE, or PILATES are some of the techniques used. For a complete list and description of the treatments we offer, visit our SERVICES section. Occupational health services, such as workplace and ergonomic examinations, are also available at the Clinic.

Looking for a Belfast physio? We can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

Best Exercises for Golfers

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Any force required by a golfer to generate a long-distance golf swing originates in the legs. As a result, if you aggressively activate your leg muscles during golf fitness routines, you’ll see an increase in clubhead speed. You’ll also notice that you’re able to better steady your swing, enhance flexibility, and reduce strain to avoid injury.

Because the bulk of the weight is transferred to the legs when you swing your club, you may overload without feeling the weight. You can achieve adequate load on the swing without slipping or swaying by encouraging stability with powerful legs. Leg exercises are beneficial to all levels of golfers, including beginners, the elderly, and those recovering from injury.

Top Golf Exercises for the Leg Muscles

Romanian Deadlifts

This exercise, also known as RDLs, works all of the muscles that generate power as well as those that stabilise the hip complex. To build powerful hips, you’ll need optimal stability as well as maximal muscle fibre activation.

How to do it:

  • Begin slowly, concentrating on form.
  • Perform 3 to 4 sets with a weight that seems somewhat heavier hanging from your arm.
  • Master the movement first, then go to power training.
  • Start with 8 to 12 repetitions and progressively lower the number as the resistance increases.

Lateral Band Walks

This exercise may appear simple, but it’s essential you strengthen the gluteus medius muscle. This allows your knees to take the lead on the downswing, promoting optimum stability.

How to do it:

  • To begin, choose the appropriate band.
  • Do 10 to 20 back-and-forth walks to the left of your starting location.
  • You’ll start to feel the burn in your muscles after two long walks.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Preventing Running Injuries

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It can be challenging to get your body’s kinetic chain to work as a single, well-functioning system. The payoff is enormous, especially for endurance athletes. Consider a body that is injury-free and capable of producing more power and speed for a more extended amount of time when running. It now becomes a little simpler to shave minutes off those racing timings. Muscle imbalances are the most significant obstacles to overcome. Runners acquire these imbalances through months and years of training and begin to adjust in various ways.

For example, if you’re a quad-dominant when running, you’re more likely to get hamstring strains since that area is weaker and less flexible. Because it lacks strength, you’ll have to rely more on your quads to get through runs.

This might eventually result in an injury. You’ll be stronger and less prone to injury if you train the quadriceps, hamstrings, and glute muscles simultaneously.

Single-leg workouts are one of the most effective strategies to treat muscular imbalances. Balance is used in these workouts to isolate muscles on each side and strengthen them equally and separately. Try a mix of the following leg exercises to see if you can enhance your performance and get rid of those persistent ailments.

Squat with One Leg

Squat down by standing with your feet shoulder-width apart and bending your knees. Maintain as much straightness in your back as possible. Try it on one foot, with your resting leg bent behind you. On each leg, do two sets of 15 repetitions.

Calf Raise with a Single Leg

Slowly lift to your toes on one foot, then descend back down, using a wall or chair for support. On each leg, do two sets of 15 repetitions.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

The Importance of Single-Leg Exercises

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At The Physio Group, we want to give you the best advice possible regarding health and wellness. That’s why we’ve created this informative guide on the importance of single-leg exercises. Find out the benefits and why you should incorporate them into your wellness routine. 

Single leg training

In recent years, single-leg training has gotten a lot of attention in injury prevention, rehabilitation, and performance improvement training programmes. Physiotherapists often utilise it for anterior knee discomfort. This is because the gait cycle, which is effectively a succession of single-leg bounds, dominates athletic movement abilities in the field and court sports. As a result, single-leg training is ideal for return-to-play programmes and sports performance enhancement. Because of the higher muscle activation with single limb exercise, it promotes higher muscular growth and strength.

Single leg Vs Double leg exercises

We just strengthen the primary movers when we undertake double leg movements like a traditional double leg squat. Single-leg exercises target not only prime movers but also stabilisers and neutralisers. So, what exactly does this mean? Single leg exercises, in essence, allow us to strengthen our muscles in the same way that we utilise them in everyday actions like walking and running. 

Anterior Knee Pain

Anterior Knee Pain is a term used to describe a group of individuals of all ages and levels of activity. The various symptoms under this umbrella term frequently include discomfort, inflammation, muscular imbalance, and instability of the knee’s extensor mechanism. Extensor mechanism dysfunction is the most prevalent cause of anterior knee discomfort, affecting up to 60% of the athletic population.

Exercise

End-stage rehabilitation and sport-specific activity, such as single-leg squats and single-leg box drops with eccentric control, are safe and beneficial. And should be incorporated in the complete rehabilitation of anterior knee discomfort. The single-leg squat is a particular favourite workout at The Physio Group (see image below). Strength, stability, flexibility, and technique are all necessary, and as previously said, we’re targeting and developing more muscles in a functional movement pattern! 

It’s also a good idea to do this action in front of a mirror so that you can focus on the ideal knee position and avoid the flexed knee slipping medially or laterally.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Common sports injuries – and how to deal with them

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Anyone who has ever participated in sports has most certainly had an injury of some type. Sports are physically demanding, putting our bodies through a variety of stress and pain.

There are several typical sports injuries in the field of athletic exercise. No matter how excellent shape you keep yourself in, you’re bound to get some kind of injury at some point.

Preventing and Treating Common Sports Injuries

Summer is almost around the corner, which means it’s time to get outside and enjoy some outdoor activities. Read on to discover how to avoid common sports injuries and how to cure them so you can enjoy the summer pain-free.

1) Runner’s knee

If there was an injury orthopaedic surgeons see constantly, it’s knee injuries. Therefore, one of the most effective means of prevention is to replace your running shoes and insoles regularly. Take a few days off from activity after an injury and take some anti-inflammatory medication. 

2) Shoulder injury

Injuries to the shoulder are frequent in a variety of sports. The most effective technique of preventive is just stretching correctly before exercise. Taking a rest and using anti-inflammatories are both helpful treatments.

3) Achilles Tendinitis

Thirdly, overuse of the Achilles Tendon (the rear of the ankle) can result in severe inflammation and discomfort. Stretching and calf muscle-strengthening activities can help avoid this ailment. When it is damaged, use RICE (rest, ice, compression, and elevation) and anti-inflammatories.

It’s best to wait till it’s completely healed before getting back into shape.

4) Concussion 

In addition, a blow to the head is the most common cause of this injury, which produces confusion and dizziness, among other symptoms. Our best preventative advice is to avoid any contact sports. Recovery takes time, rest, and the use of acetaminophen.

5) Ankle Sprain

Sprains of the ankle are prevalent in sports that demand a lot of running and twisting rapidly. Moreover, prevention entails strengthening your ankles to the greatest extent feasible. Therefore, RICE, anti-inflammatories, and ankle movement can aid with blood circulation.

Get in touch – we can help.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are offered Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Top Tips For Dealing With Lower Back Pain

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At The Physio Group, we always hear our clients tell us about back pain they have endured in their lives. May it be from years ago or something that has popped up more recently. We know that this is a prevalent symptom, and many young and older people suffer from it. That is why we have created this lower back pain guide you can quickly refer to if you are feeling a little stiff at the end of the day. 

As always, we recommend speaking to one of our highly qualified Physios if your pain gets worse or you need medical attention. 

A sudden injury or the wear and strain of ageing, arthritis, and physical activity are the most common causes of lower back discomfort. Whatever is causing your lower back discomfort, here are some suggestions to help you ease it and avoid future issues.

Maintain proper posture during your activities

Maintain proper posture when undertaking physical activities. This prevents your lower back from damage, especially if you play sports or have a profession that needs repeated motions. Keep your spine upright and avoid slouching as much as possible. Try to bend and straighten from your knees, not the waist, while lifting. When turning from side to side, be careful to move your hips.

When you’re seated, have a good posture

Maintaining an appropriate sitting posture might help you avoid lower back discomfort. If you work at a desk, keep your feet on the floor and sit in a chair that supports your lower back. Hunching forward to view your computer screen and reaching far in front of you to operate your mouse or keyboard are other bad habits that you should avoid. 

Use heat or ice

If you’ve had a lower back injury, you should apply ice during the first 24-72 hours to relieve pain and reduce swelling. Then, to relax stiff muscles, move to heat. Heat can also help with chronic lower back pain that did not happen by accident. You shouldn’t use heat or ice for more than 20 minutes at a time. Regardless of whether you’re utilising heat or ice. This will aid in the prevention of skin damage.

Remember to stretch 

Stretching is an excellent approach to ease chronic and acute lower back discomfort and avoid future issues. It’s crucial to practise a range of stretches since the muscles in the back expand in many different ways. The following are some basic lower back stretches:

  • Pulling your legs to your chest while lying flat on your back.
  • Bend one knee and twist in the direction of your straight leg while attempting to contact your bent knee to the floor while lying flat on your back with your arms outstretched in a “T” posture (called a spinal twist).
  • The “superman” position involves lying on your stomach with your arms spread above and elevating your chest and/or legs off the floor.

Get in touch – we can help

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

What can Newry physiotherapy help with?

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Who are The Physio Group?

The Physio Group, located at 37 Kilmorey Street in Newry, is a physiotherapy and sports injury clinic that opened its doors in 2005.

The Newry Clinic for Physiotherapy and Sports Injuries was the Clinic’s original name. It immediately rose to prominence as one of the area’s premier musculoskeletal private clinics. In succession to the Newry clinic, a clinic was opened in the heart of Belfast City Centre (Alexander House, 17 Ormeau Avenue, Belfast, BT2 8HD) to service current Newry customers studying or working in Belfast City Centre. However, because it is easily accessible to local office employees, it has swiftly established itself locally. Since then, a second clinic has risen in popularity in Newcastle.

Frank Quinn and Kieran Murray, both very accomplished Chartered Physiotherapists, are partners in The Physio Group. They’ve worked in the English Premier League (Sunderland AFC) and the Rugby League ( Gateshead Thunder) and men’s and women’s inter-county Gaelic football with Down and Antrim GAA and women’s MMA fighter Leah McCourt.

The Clinic’s mission is to set the standard by constantly providing the greatest musculoskeletal experience possible. We achieve this through continued Professional Development, as it is a priority for Musculoskeletal Physiotherapy Specialists. In addition, it guarantees that the customer receives the finest possible therapy, given in a professional and timely way.

What do The Physio Group offer in Newry?

The Physio Group is more than just a sports injury and physiotherapy clinic. Sciatica, Frozen Shoulder, Tennis Elbow, Whiplash, and Low Back Pain are among the conditions we can treat. We can also treat any muscle, joint, ligament, or nerve damage at the Clinic. MANIPULATIONMASSAGEACUPUNCTURE, and PILATES are some of the techniques we use. For a complete list and description of the treatments we offer, visit our SERVICES section. Occupational health services, such as workplace and ergonomic examinations, are also available at the Clinic.

The Clinic takes pride in offering clients a solution to their concerns. We treat injuries by obtaining accurate histories, assessing them, correctly diagnosing them, then treating them with “hands-on” physiotherapy and tailored rehabilitation programmes to get them back to pre-injury levels and beyond.

Lastly, we offer an extensive list of top experts from all around Ireland and the UK who can consult in Orthopedics, Podiatry, Musculoskeletal imaging, Injection therapy, and Rheumatology for those clients who aren’t suited for physiotherapy or aren’t responding to treatment. Furthermore, The Physio Group only works with professionals we know and trust, and our goal is to refer you to someone who can help you if we can’t.

Get in touch – we can help

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Health & Well-Being Tips for Autumn

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Autumn has arrived, and the trees are going to demonstrate why letting go is perfectly OK! Shorter days and colder temperatures accompany the shift in seasons. We don’t need to hibernate just yet, thankfully! Autumn is a great time to establish new self-care goals, start a new health regimen, or refresh what you’ve been doing. Before you know it, the Christmas holidays will be here, and prioritising self-care now can help you remain on track throughout the busy winter months ahead.

During any shift, it’s critical to cultivate a sense of balance. Do you ever notice how many people become sick in the fall and winter? It’s usually because we’re exhausted, living outside of season, and in desperate need of rest.

Recognising that we are a part of nature’s cycle, with a time to put our energy forth (Spring and Summer) and pull our energy inside (Autumn and Winter), lays the groundwork for long-term wellness practice. And, even slight changes to our daily routines can help us feel better on a variety of levels.

It may be challenging to motivate ourselves once the summer enthusiasm has faded. This means that the more you can plan ahead of time, the more likely you will be able to stay on track over the next cold and dark months.

Get as much rest as you can

Sleep is necessary for our happiness and wellbeing. Furthermore, lack of quality sleep, according to studies, weakens the immune system over time, making us more prone to colds and viruses that abound throughout the cooler months.

Keep it simple 

Secondly, don’t overextend yourself by establishing unrealistic expectations for yourself. When we’re goal-setting for health, it’s critical to think about our responsibilities and how our current schedule appears. Setting attainable objectives and building from there is more valuable in the long term.

Check vitamin D levels 

Lastly, the sun provides most of our vitamin D. Because we spend more time indoors during the cooler months in Autumn, our consumption naturally declines. Vitamin D boosts fertility, strengthens bones, and boosts the immune system. We see many individuals in the clinic with muscle aches and pains, and low vitamin D levels are frequently the culprit. Make an appointment with your doctor to get your vitamin D levels checked so you can figure out how much you need to supplement. This is a typical exam with a short turnaround time.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and late evenings available.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

SOFT TISSUE HEALING TIMES!

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We are slap bang in the middle of sports season. The GAA is preparing for Championship, the soccer clubs are completing preseason after a year out, and runners / triathletes at last have dates to aim for such as the London marathon. 
With the return to sports training with purpose, this leads to a massive spike in soft tissue injuries. We strain muscles, sprain ligaments and overload tendons. Throwing in the odd meniscus tear or bone fracture. 
Our soft tissue injuries present with different mechanisms. An acute strain sprinting, or a chronic overload without injury causing a tendonitis. 


At this time of the year most athletes are looking for the “ Holy Water” form of therapy 😂 fix a soft tissue injury in unrealistic time so they can compete. 
Tissue healing after injury is something which happens naturally within our bodies and there is usually a minimum time range that we expect an injury to heal. 
As physios we can’t speed the bodies healing response, but what we do is facilitate optimal healing rate so there is no undue delay to return to sport. 
We regularly have patients present after a muscle injury that they rested till pain disappeared only to re injure it. Injury rehabilitation has to be ACTIVE!!! 


Once our physios diagnose the grade of soft tissue injury we set about minimising secondary issues such as, muscle weakness, cardio vascular de conditioning, muscle restrictions. We use a variety of soft tissue massage techniques to clear excessive inflammatory exudate which causes muscle pain and inhibition. The very early stages of an acute injury involve a few days of rest and protection. After that we look at progressively loading with specific and global exercises so the athlete is as close to sport ready when the injury has healed. Exercises are modified such as low impact initially and progress to mimic the extremes of the athletes sport eg high catching for a Gaelic footballer, before we sign them off as injury fit. 


For any queries regarding a soft tissue injury and how best to manage it please send us an email. info@thephysio-group.com and get specialist advice and treatment 💪💪

Super-shoes: A performance enhancing gamechanger

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Super-shoe arrival

Super-shoe takeover

A revolution labelled the “super-shoe” has emerged over the last number of years in the running game. This development of footwear has aided athletes in smashing long held road and endurance running records all over the world. The new shoe technology was introduced to road running in 2016 and track running in 2019, and since then, virtually all endurance running world records have been smashed. 

Since the arrival of super-shoes, opinions have been divided in the racing world, with some arguing that the shoes are a step too far in the performance enhancing department. 

Several footwear features are behind this performance boost. They include the shoe’s weight, its material composition, the thickness of its heel, and what’s called its “longitudinal bending stiffness”, which in simple terms is how flexible the shoe is from heel to toe.

Nike Vaporfly

World Athletics, the governing body responsible for endurance running, issued updated guidance on footwear in August 2020. They permitted a heel thickness of up to 40mm in road running shoes and 25mm in distance running spikes. Many have called for further restrictions. Nike are one of the leading footwear suppliers offering the super shoes. The ‘Nike Vaporfly 4%’ running shoes are a household name for elite road runners, even helping all three male medallists to the podium in the 2016 Olympic marathon. 

The performance enhancement afforded by the super-shoe is generated by enhancing athlete’s running economy. This in turn means reducing the energetic cost of running at a given speed. In practice, this equates to a rough improvement in running performance of between 2% and 3%. 

The super-shoe impact will inevitably spread to sprint distances in the near future. New technology will usher in a new cohort of world record holders. During this process of leaderboard recalibration, greater emphasis should be placed on results as opposed to times. After all, regardless of the technology, it’s titles that transcend generations, and medals that last longer than times.

So, if you are looking to be the envy of your friends in your next 5k time trial, super-shoes could be your answer. 

GAA Return to Play PT.2

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RECOVERY IS KEY 

Your body only builds muscle on rest days and in terms of Gaelic footballers – particularly those who have been on the treatment table for an extended period of time, recovering properly before the next session is even more important says Frank. 

“If you have more time to recover from a long-term injury and you decide to do the same amount of work you could do in two weeks but spread it over four weeks, that’s fine – as long as you are continually progressive in what you do,” he advises.  

 “Building up recovery mechanisms are almost important as getting to that high level of fitness as well. If you get to a high level but you’re compensating a bit and then you go into the next session with muscles that are ever so slightly fatigued, they will shorten. You’ll get through the session, but you don’t know that over a period of a couple of weeks, the body is actually struggling to recover back to an optimal condition to actually go again for the next session. 

“Then, all of a sudden, not necessarily the injury you had in the first place, something else like a minor soft tissue injury has crept in based on an accumulation of training through too much fatigue from not recovering fully,” Frank warned.  


ILL-PREPARED 

Everyone has seen the increase in size of the modern day GAA footballer, with some not far off looking like they would be more at home on the rugby pitch. While the aesthetics might be the motivating factor for many these days, it can come at the detriment of even more important muscle groups that are vital for the actual matches.

“Two of the big problem areas that have crept into the GAA in the last five years that I’ve been dealing a lot more with are shoulder and hip surgeries Shoulder-wise, a lot of the preparation is that they build up certain muscle groups in the anterior shoulders, so pecs and anterior deltoids with biceps. They are very much in control of the anterior shoulder, but a lot of the time posterior stuff gets neglected. 

“The body is split up into two types of muscles groups – mobilisers and stabilisers. The brain operates those muscles differently. Stabilisers know when to brace and hold firm and are a slightly longer-firing muscle, whereas the mobilisers are more quick firing. If you train your mobilisers to be more prevalent than your stabilisers, you’re creating an imbalance in terms of the strength and type of muscle that the brain is used to sending the signals to around those joints,” he says, adding that no manager or coach worth their salt should be even contemplating testing the fitness levels of their players until almost a month of training has taken place.

“Players can come badly prepared in terms of the focus on one particular aspect of the game. Managers will go gung-ho in terms of trying to get the players fit quickly and a lot of them will do fitness tests very early on. You should be doing the opposite,” he says. 

“A fitness test is a maximal exertion where you’re asking players to push themselves to the maximum. Really, there should be a build-up period before a fitness test. A three or four-week period in and then take a measurement of where they’re at, rather than asking players for a maximal effort straight away from day one.”      


    It would have been better to break my ankle rather than damage the ligaments

    Uncategorized Comments Off on It would have been better to break my ankle rather than damage the ligaments

     

    ankle

    Very often we hear a frustrated client claim they wish they had broken a bone rather than the sometimes slow recovery of a significant ankle sprain.

    In part they may be right as:
    Firstly bone has a better blood supply than ligament therefore it has potential to heal quicker.

    Secondly with a fracture you are immobilised to allow healing. This pretty much negates pain as you aren’t encouraged to weight-bear on it quickly.

    Thirdly progress once out of cast can seem a lot quicker as once mobilisation starts usually there is rapid progress in the following 6 weeks. However there has still been the 4-6 weeks immobilised healing time to factor in!

    The interesting factor is perception of recovery time. As I’ve said above, a broken bone will take up to 6 weeks to heal and up to another 6 to rehab (overall up to 12 weeks) A significant ankle ligament injury will take anything from 8-12 weeks recovery but because they are often weight bearing in less than a week and usually very sore and swollen for the following weeks the recovery process often seems never ending.

    The other factor which affects the perception of ligament injuries is the high re injury rate. We find there are several factors here. Poor rehab adherence, rushing to return to play with heavy strapping and often varying degrees of residual ligament laxity.
    When recovering from a fracture firstly the cast prevents early return to play then there seems to be greater diligence with the rehab due perhaps to the rapid progress being made. There is also less expectation for rapid return to play from coaches etc because a fracture is seen as more serious.

    So in summary timescales for a broken ankle or badly sprained ankle will usually be similar but the perception of recovery is definitely different.

    We highly recommend seeking professional advice though for any ligament injury to help ensure it doesn’t become a chronic issue!!

    Foam Rolling – What are you trying to achieve?

    Foam Roller Exercise - The Physio GroupAfter our Perfect Squat article the natural follow on is to mention the foam roller.

    In recent times this has become as important a piece of equipment to athletes as running shoes or football boots.

    But how do you use it? What are you trying to achieve? And what should you be feeling??

    Read this interesting article below as it hits most of the key points!!

    http://dailyburn.com/life/fitness/common-foam-rolling-mistakes/